Tests and manual

Test exercises

20m-Sprint

Aim of testing: Checking sprint speed.

Test task: The test person must cover a distance of 20m (actually 22.3m) in the shortest possible time. At the beginning of the test task, the test person stands in a walking position behind the starting line, which is located at a distance of 30 cm from the starting light barrier.

A start signal (“On your marks” – “Go”) is given to ensure a smooth process. The test leader gives the acoustic start signal. At the height of the finish line, the time is stopped by a light barrier. However, the test person must continue to run for another 2 m to an imaginary finish line in order to prevent premature braking. The task is performed twice. There is a short break between the trials.

Balancing backwards

Aim of testing: Testing coordination in precision tasks.

Test task: In each of two valid attempts (per test bar), the test person balances backwards over a 6 cm, 4.5 cm and 3 cm wide bar. The test always begins at the start board/platform. The number of steps until contact with the ground is counted. A trial test is performed forwards and backwards. Then two valid attempts per beam are scored. The first step on the beam is not scored. The test task is demonstrated before by the test instructor.

Sideward jumping

Aim of testing: Testing of coordination under time pressure during jumps.

Test task: The task consists of jumping sideways between two 50×50 cm fields (or across the center line of an appropriate carpet mat) with both legs simultaneously as quickly as possible within 15 seconds. Before the test begins, the subject completes five trial jumps. Afterwrads. the test person has two attempts. There must be a break of at least 2–3 minutes between the two test attempts. The test task is demonstrated by the test personnel at the beginning in his fastest way.

Standing bend forward

Aim of testing: Testing of trunk mobility.

Test task: The test person stands on a long bench or a specially made wooden box. The upper body is slowly bent forward and the hands are brought down as far as possible in parallel along a scale of centimeters. The legs are parallel and stretched. The maximum stretch position that can be reached is to be held for two seconds. The scale value is read at the lowest point touched by the fingertips. The test person has two attempts. Between the first and second trials, the subject is asked to stand up briefly.

Push-Ups

Aim of testing: To check general coordination and strength endurance of the upper extremities.

Test task: The participant has to perform as many push-ups as possible within 40 seconds. In the starting position, the subject lies prone/on the ground with hands touching on the buttocks/back. He releases his hands behind her back, places them next to her shoulders and pushes his body off the floor until her arms are extended and his body (including his knees) is off the floor. Then one hand is released from the floor and touches the other hand. During this process, only the hand(s) and feet are in contact with the floor. The torso and legs are extended. A hollow back posture is to be avoided. Afterwards, the arms are bent until the body is again in prone/lying position and the starting position is assumed. Before a new push-up is performed, the test person touches his hands behind his back. The correctly performed push-ups in a period of 40 seconds are counted. That is, each time the hands touch behind the back again is counted. The test task is demonstrated at the beginning. The test person then completes two test trials for trying out the procedure.

Sit-Ups

Aim of testing: Testing the strength endurance of the trunk muscles.

Test task: The participant must complete as many sit-ups as possible in 40 seconds. During the performance, the feet are fixed by the test personell and the legs are bent at the knee joint by approx. 80°. The fingertips are held against the temple and the thumb behind the earlobe. The hand position must not be changed during the test. When performing a sit-up from a lying position, the subject must straighten the upper body and touch both knees with both elbows. When lowering the upper body, both shoulder blades must touch the mat. One run is completed. The test does not count if the test person falsifies the execution by lifting the hips off the floor or by doing a hollow cross.

Standing long jump

Aim of testing: Testing the power of jumping.

Test tasks: The participant has to jump as far as possible. The jump is made on both legs and the landing is also made on both feet. When landing, the participant must not reach backwards with the hand – if the test person falls over backwards, the test has to be repeated. The test task is demonstrated at the beginning. The participants have two attempts which are scored. There is no try out trial.

6min-Run

Aim of testing: Testing the aerobic endurance capacity.

Test tasks: The participants should run around the volleyball court (9×18 meters) as many times as possible in six minutes. The endurance run is ideally performed in groups of up to approx. 25 test subjects. Running and walking are allowed during the six minutes. During the run, the time still to be run is indicated at one-minute intervals. At the end of the six minutes, each participant stops and sits down on the floor.

In order to give the participants a feeling for the running rhythm, a test lap is run together. Based on the average times obtained so far, a running pace of approximately 24 seconds per lap is recommended for 6-8 year old children and approximately 20 seconds per lap for 9-12 year old children.

Ball throw

Aim of testing: Testing the throwing abilities (power and technic).

Test task: The test person tries to throw the 80g ball as far as possible using a standing long throw. To do this, the subject stands in a stride position (right-handers with the left foot further forward) behind a deflected long bench that has been made clear as a throw-off line. The opposite arm (left arm for right-handers) points in the direction of the throw (~40°). The throw is made from a standing position without a running start. The test person has one practice attempt and three successive scoring attempts. The test is repeated if the ball hits people or objects before hitting the ground, if the view of the point of impact was obscured, if the ball did not cross the drop line (thrown backwards) or if the throw was not executed properly (e.g. by skidding).

Hand force

Aim of testing: Checking relative body strength.

Test task: The test person takes the force measuring device in one hand and holds it in front of his body at tail-length. The arm is bent at the elbow joint at a 90° angle. The elbow does not rest on the abdomen, but hangs freely next to the body. In this position, the test person presses down on the measuring handle with maximum hand force. The hand force of each hand is measured twice in turn.

Buzzer Test (Change of direction agility)

Aim of testing: Reactivity and orientation ability.

Test task: The time taken by the test person to solve a movement task that is repeated ten times is measured. The participant is shown a color (red, green, blue or yellow) on a screen by pressing a buzzer. The participant must then touch as quickly as possible, according to the color shown, one of four colored boxes at a distance of 2 m from the buzzer and then press the buzzer again. The process is repeated until ten colors have been successfully reacted to and the participant triggers the buzzer again (which includes a total of eleven buzzer touches/signals with the first buzzer touch at the start of the test). Timing starts with the first color appearance and ends with the buzzer touch after the tenth color-correct box touch. There is no practice trial, but there is a self-selected orientation time before the test begins. The test starts independently by the participant pressing the buzzer and simultaneously giving the first color to reach. If a wrong box is touched, another coloring pass must be performed accordingly.

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